• Monday kicks the week off with a snatch complex of a power snatch, hang squat snatch and overhead squat. Following this we'll tackle “Nancy”, a classic CrossFit benchmark workout consisting of 5 rounds of running and overhead squats.
• Tuesday’s workout features a quick couplet of kettlebell swings and biking. While you'll just have to tackle calories on the bike once, you'll have to circle back to the swings. Afterward, we’ll work on Turkish get-ups and kettlebell windmills.
• For Wednesday’s planned workout, we'll be focusing on upper-body stamina and endurance with pull-ups and handstand push-ups in a rep scheme starting at 10 all the way down to 1.
• Thursday's workout will be a longer-duration workout that will challenge your endurance and stamina in the form of rowing, hang squat cleans and burpees.
• Friday we’ll slow things down a bit for a heavy deadlift day. Look to lift heavy in a 5 sets of 5 reps starting the first set of 5 at 65 percent or higher of your recent 1-rep max. Look back to April 8, 2025 to find your recent heavy deadlift loads.
• Saturday you'll take on 5 rounds of a 2-minute AMRAP where you'll work through shuttle runs to make your way to max reps of knees-to-elbows in the remainder of each effort.
“Do not wait for the perfect time and place to enter, for you are already onstage.” —Unknown
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